Breathing coach Badrinath Gella walks through Sun Salutations step by step, from the starting stance through each pose with precise alignment cues and breathing instructions. Start with 1-2 rounds and work up to 12 repetitions, keeping knees bent if needed and avoiding common mistakes like dropping your hips or straining your neck.
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Namaste. We all know sun salutations are good for health. Sun salutations, also known as Surya Namaskara. But very few people know how to do them correctly. I always say, when you do yoga as yoga, you get benefits of yoga. If you are doing them wrongly, you might cause any injuries to your body or to your health. In this video, I am going to explain you step by step how to do Sun Salutations. It's very simple, but if you are a beginner, I do not suggest you this video. If you are a beginner, first you have to fix your body, fix your joints, then come to Sun Salutations. If you directly jump into Sun Salutations, you are going to hurt your body. So if you have— if you are familiar with Sun Salutations previously If you want to correct your sun salutations, if you want to learn sun salutations correctly, this video is for you. If you are a beginner, you can watch this, but I suggest you do not try. Try under the supervision of a teacher. Hi, I am Badrinath Gella. I am a breathing coach. I have been teaching yoga from past 6 years across Europe and India. So today I am going to teach you sun salutations, also known as Surya Namaskara. Surya Namaskara has huge benefits. It works on all the muscles in our body, works on all the systems in our body. It has physical benefits, mental benefits, and emotional benefits, as well as spiritual benefit. It also awakens the spiritual dimension of our body. So how to perform them? Before we start, please come in front of your mat. It's ideal to stand in front of your mat so that— because when we take the long leg lunge, so you can able to keep— use your mat properly. So first, come in front of your mat, join your toes together. Make sure roll your shoulders back and look forward. This is your position. Make sure your weight is equally distributed on your feet. This is a perfect position. This is also known as Samasthiti, and also we call it as Tadasana. So your whole body is in a straight line, your weight is equally distributed. From here, join your palms in front of your chest in Namaste. While inhaling, take your both hands up and arch back. Your arms are in line with your ears. Do not drop your shoulders or neck back. Your ears and your arms are parallel to each other. Slowly, while exhaling, push your hip back and your trunk, your hands, and your head should move together and bend forward. In case if you are unable to touch the floor, bend your knees and place your both hands on the mat. While inhaling, take your right leg back, right leg back. Right knee on the mat, flatten your toes, look forward. In case— make sure, try to keep your knee and heel in the same line. In case if you are not able to do this, you can also take the leg back. Most probably people might do the leg back, but in case if you want to bring, you can take the support of your left hand and bring your leg forward and look forward. Do not look down, look forward, and flatten your toes, knees on the mat, and tuck your toe in. Lift your right leg up and take your left leg back. Come to plank pose. Your hips are down, do not lift your hips up. Hips are in the same line of the body. In case if you cannot able to do this plank You can also come to downward dog. Try to press your heels to the mat, your upper body downwards, your arms in line with your ears. From here, drop your knees on the mat. First drop your knees, then drop your chest and chin on the mat. Your elbows closer to the body, both legs together. This is called Sastang Namaskarasana. Slowly drag forward belly on the mat and raise your head, shoulders, and chest. This is called Bhujangasana, Cobra Pose. Here, some correction: do not lift completely. Your navel on the mat, your head, shoulders, and chest should go up. Tighten your glutes, both legs together, elbows closer to the body, looking forward. Relax your neck, relax your shoulder. Do not put any pressure on your neck or your shoulder. Slowly tuck your toes in, lift up and push your hip up and come to downward dog again. Try to press your upper body downwards. Look towards your knees, your arms in line with your ears. Press your heels towards the mat, both feet hips apart. And slowly, we took right leg back, we have to bring your right leg forward. So bring your right leg forward between your palms. Left knee on the mat, flatten your left toes, look forward. Look, you should look forward and slowly lift your left knee and bring your left leg forward. Both legs together, you can bend your knees and place your both palms on the mat. Now extend your both hands forward, your arms in line with your ears, and slowly while you are coming up, your head, your hands, and your trunk should come together. While inhaling, slowly raise your both hands, head, and trunk and arch back. Slowly while exhaling, come to the center. And namaste. This is one, one round of sun salutations into one set. In one set, one round. We have done with right leg, we also have to done with left leg. So ideally it is better to practice at least 12 times, means 6 sets, 2, 2, 2, if you consider each set. 1, 1 round, and do it 6 sets and 12 times. So to keep your body functioning well. Now I'll do fastly with the left leg. Come to Samasthiti, roll your shoulders back. The weight is equally distributed on both feet. Look forward. From here, join your palms in Namaste. Inhale, raise your both hands up and arch back. Exhale, bend forward. Place your both hands on the mat. Take your left leg back, left knee on the mat. Flatten your toes, left toes, and look forward. And slowly take your right leg back, plank pose. In case if you cannot do plank You can also do downward dog. And from here, drop your knees, chest, and chin. Elbows closer to the body. Inhale, raise your head, shoulders, and chest. Cobra pose, Bhujangasana. Flatten your toes, tighten your glutes. Elbows closer to the body. From here, come to downward dog. Lift up. And slowly come to downward dog. Arms in line with your ears, heels towards the mat. Bring your left leg forward between your palms. Look forward. In case you cannot bring your left leg between your palms, maybe some people might have left leg in the back. If possible, hold it with your left hand and bring it forward. Make sure your knee and heel in the same line. Look forward, flatten your toes. Now bring your right leg forward, extend your both hands forward. While inhaling, head, hands come together and arch back. Exhale, Namaste. So here we have done a complete set of sun salutations, so which has 12 poses. Try to do this for 12 times. Initially start with 1 or 2 rounds, then go with 12 times. I hope this video has given you some information. Please follow me for the more videos and comment below if you want any specific video. On Sun Salutations or breathing or any other topics. Thank you. Namaste.
